What physical exercises are effective for increasing potency?

Physical exercises to increase potency are used for the purpose of daily training of the muscles and soft tissues responsible for a fast and stable erection. Exercises for potency at home indicated to men at any age in order to maintain good blood circulation in the genitals and during their excellent performance. Training can be done without leaving home, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all kinds of physical activity, which is intended exclusively for the male half of the population.

There are a large number of physical exercises for potency, which are widely used by men who want to eliminate problems of erecting on their own, or they use training for preventive purposes. Consider the most effective exercises to increase potency, which will improve the implementation of erectile function, and with it the quality of personal life.

Bod pumping and Kegel muscle

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and from the slightest touch or erotic fantasies it is filled more with blood. Don't waste your time. It is necessary to start doing gymnastics for the penis, which consists of the following physical actions:

• focus on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to press the muscles of the perineum to increase the state of excitement);
• after each rise of the penis up, it is necessary to rest so that there is no excessive restriction on the organ, and then all over again;
• 15 repetitions are done every morning.

It is recommended to keep a training diary and record the results of the exercise to increase potency. After a week of such gymnastics, the erection is improved by at least 20% of the state in which it was before.

Increased tone of the Kegel muscle

This is not about the structure of the male genitourinary system, but that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a form of gymnastics for potency, which consists of the following physical activities on one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel the area of the perineum, which is located between the scrotum and the anus;
• press the surface of the skin so that the pulse in the blood vessels is felt with the curls of the fingers (the perineal area does not need to be pressed strongly, and the sensations should be extremely comfortable);
• reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscle located in the upper part of the intimate zone;
• each muscle contraction is made with effort and is held in a spasmodic state for 2-3 seconds.

The best number of repetitions is 20-25 times. At the first stages, this exercise is best to increase potency in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively on the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for potency in men, the principle is to actively move the hips around its axis. This technique of physical activity improves blood circulation in the tissues of the reproductive organs, gives energy and develops male strength. It is necessary to comply with the following algorithm of actions:

• stand up and straighten your back;
• feet are shoulder width apart, hands are placed on the belt;
• circular movements of the pelvis are made clockwise, and then in the opposite direction.

For each direction, 40-50 such movements should be made. The number of approaches is not limited and controlled by the man independently. The main thing is not to overwork. This exercise to strengthen potency is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for impotence in men, whose implementation will preserve not only the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The charge to increase construction is as follows:

• it is necessary to take a horizontal position so that the shoulder blades are in contact with a hard surface (it is better to use the floor or a perfectly flat bed without soft mattresses);
• hands are fixed on the hip joints;
• the legs and pelvis all rise up, and the fulcrum shifts to the thoracic spine;
• the lower limbs make movements that mimic cycling, only in this case the legs cut through the air.

The workout should last at least 5 minutes. A trained man can do this exercise to improve potency for a longer period of time. At the time these movements are applied, the prostate gland is strengthened, a good stability of the muscles responsible for the stability of the penis at the time of sexual arousal develops.

Walking on the buttocks

One of the best exercises for potency, whose effect is felt immediately. This result is achieved due to a sharp pressure of additional blood volume to the organs located in the pelvic area. The technique for doing these physical activities is as follows:

• you must sit on the floor, straighten your legs, keep your back as straight as possible;
• each lower limb is raised in turn, and the movement of the body is carried forward by moving the buttocks (in fact, every effort is made to compress the muscles of the back of the leg);
• these movements are carried out until there is complete physical impotence and the appearance of heavy fatigue in the muscles of the buttock.

With this exercise, you can perfectly increase potency due to good blood supply to the testicles, prostate, and cavernous bodies of the penis. To get the maximum therapeutic effect, you should spend at least 10-15 minutes a day on such simple gymnastics, and over time, increase the duration of training.

Wide squat

Potency exercises related to squat for men are the most popular, because they are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the inner girdle using the following technique:

• stand on a hard and flat surface, straight back;
• place your hands on your hips, and place your feet 80 cm apart;
• after taking the starting position, the man does a deep squat with his legs apart;
• each repetition is done as slowly as possible so that a pleasant fatigue is felt in every muscle located from the gluteal part of the arm to the foot itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of training, while beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

Raise the legs over the head

An effective exercise, you only need desire, a reasonably good physical shape and an emphasis in the form of a wall for development. The man lies on his back and performs the following actions:

• the legs are brought back up, and then carried behind the head (the gymnastics is somewhat reminiscent of a birch tree, but only the lower limbs are kept straight, but move forward behind the back of the head);
• to avoid injury and stretching of the neck muscles, you should do the exercise near the wall so that you can always provide yourself with a stable emphasis with your legs;
• be in this position for at least 10 minutes.

The essence of this exercise to increase potency at home is the outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are renewed, the stagnation of the sexual secretion, produced by this organ, is excluded.

boat

Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the internal belt, but also to strengthen the spine, because the nerve endings are located in the periphery of its process that coordinates the work ofplace. of the brain and genital organs. The boat refers to this type of physical activity to improve male strength, and the principle of application is as follows:

• the man lies on his stomach (the surface must be firm and perfectly flat, so it is better to sit on the floor);
• a sharp breath is taken and reversed and arms and legs raised (similar to the shape of the human body at the same time as a boat);
• in a state of deflection, you must wait for at least 2-4 seconds, and then relax your back and repeat the tension of its muscles.

This exercise involves increasing the category of erection by improving the sending of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men with spinal diseases or traumatic brain injury.

Elevation of the pelvis

A great exercise for men who want to improve the quality of their personal life and always be on top in moments of intimacy with a sexual partner. The technique for performing this exercise consists of the following algorithm of actions:

• it is necessary to lie on your back and extend your arms along the length of the body;
• rest your heels on the floor and gently lift your pelvis up;
• the legs and thoracic spine remain on the surface of the floor, and only the pelvis and lumbar part of the spine are moving.

What does this type of physical activity bring? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent the stagnation of secretions in the tissues of the prostate gland. Together, all these factors give a positive effect in the form of a stable erection, which occurs in the first second of foreplay before sex.

Brainstorm

Exercises to improve potency can include not only physical activity, but also be related to the training of individual centers of the brain responsible for erectile function. To increase potency in men using this type of exercise, you should act according to the algorithm below:

• lie down on the bed and try to relax as much as possible (you can turn on romantic music);
• give free rein to erotic fantasies, a man must represent the women he has been dreaming about for a long time;
• fingers slowly stroking the penis.

With the help of such a simple method, you can successfully train potency in men by stimulating the neural activity of the brain. At the moment of true intimacy with a partner, a man will experience a strong sexual arousal just after touching the genitals.

Jump Squats

These are effective exercises for men at home, actively used in cross-fit. They train the stability of the pelvic floor muscles, strengthen the tendons of the perineum, which improves erection. The principle behind this type of physical activity is as follows:

• you must stand on a flat surface, straighten your back, and place your feet slightly wider than your shoulders;
• the man squats as deep as possible, and then straightens his knees quickly and on a jerk, trying to jump as high as possible;
• the number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week of gymnastics.

The first therapeutic effect occurs already after 7 days from the day physical activity begins. It strengthens the muscles located in the prostate gland, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.

Sports programs for power

How to increase male strength with the help of certain sports? What exercises do you need to master to always be on top in bed with your beloved woman? In addition to the individual gymnastics training described above, there are certain sports that are the best for strengthening potency. They can be used as a prevention of sexual impotence and immediately after detecting the first symptoms of erectile dysfunction.

Every man who wants to prolong his personal life and the youth of the tissues of the genital organs must master at least one of the following sports:

• swimming (when the body is in contact with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
• cycling (during pedaling, the lower limbs and the muscle fibers located in the inguinal part of the abdomen are involved, which guarantees an excellent blood supply to all organs of the male genitourinary system);
• squatting with light weights (it is advisable to use a barbell or dumbbells, whose total weight does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
• sprinting (sprinting is less useful, but running sprinting for 100-200 meters with full gear and intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthening the prostate, increasing endurance during intercourse).

Remember that moderate sports loads not only increase potency, heal male reproductive organs, prevent premature aging of its tissues, but also stimulate the production of more active testosterone by the glands of the endocrine system. A high concentration of this sex hormone always provides a toned appearance to a man, muscle tone in all parts of the body, stone erection and excellent libido.